• Ode to 11/27


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out #2 (No Measure)

    Burpees

    Potato sack squats

    Mr. Universe

    Buddah belly

    Inch worm push-ups

    Mt. Climbers

    Spiderman stretch

    Scorpions

    Pretzel

    WOD

    Metcon (AMRAP – Reps)

    Partner WOD

    1 Partner working at a time

    27 Min AMRAP

    80 x Dubs / Scale = 2-1

    70 x KB swings 50/35

    60 x Wallballs 20/14

    50 x OH Plate Lunges 45/25

    40 x Box Jump Overs 24/20

    30 x Hang Cleans 95/65

    20 x S2OH 95/65

    10 x Partner Burpees

    Work through as many reps as possible

    if you finish start over

    1 time thru = 360 Reps

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